Any effective strength and conditioning programming has to account for work-to-rest ratio in order to manage stress and allow the body to adapt to training. CrossFit often teaches the three-on/one-off template, as well as the five-on/two-off template. At CrossFit South Brooklyn, way back in 2008, we started using a three-on/one-off, two-on/one-off template, which has worked extremely well for us. This schedule allows our athletes to train at high intensities throughout the week while not overextending themselves, and it provides our gym with a consistent programming template and weekly schedule.
We all know rest is important, but an obstacle to rest for many affiliates is accounting for programmed rest days while remaining open seven days per week (which is a practical and financial necessity for most gyms). The two most common solutions we’ve seen affiliates come up with include either offering seven days per week of novel programming, or running alternative, low-intensity programming on particular days—perhaps a skills class, Active Recovery, or just open gym time. We’ve also seen gyms simply close on Saturdays or Sundays, which creates a mandatory rest day for their populations. At CFSBK, our membership options and three-on/one-off, two-n/one-off template allow athletes to take up to five CrossFit group classes per week. We additionally provide various skill classes (yoga, Pilates, etc.) and open gym time. This allows us to offer seven days per week of attendance options without compromising our programming, and this precludes overzealous members from coming in every single day and training themselves into the ground.